Climbing

2.5 hours climbing

Yo-Yo Test

20min throwing, active warmup
Yo-Yo Intermittent Recovery Test Level 2: 920m
(Speed level 7.8, time 6:59, estimated VO2max 57.8)
10min throwing, 10min stretching

Throwing

1 hour throwing/marking in the rain, followed by 20min of stretching back at home.

Lift, Coaching

Overhead squat: 1 at 135, 155, 165, 175, 185, 195, 205lb (PR)
1x(snatch pull to hang snatch to overhead squat) at 135, 145, 155, 160, 165lb
5x1x(power clean to front squat to split jerk) at 165lb

2 hours coaching

Lift, Sprints

Front squat: 1 at 70, 80, 87, 94kg
Snatch: 1 at 50, 60, 70, 73, 76; 4x2 at 70kg
5x(2 snatch deadlift floor to knee, 2 snatch deadlift knee to hip, 1 snatch pull) at 70, 73, 76, 79kg
Back squat: 1 at 70, 84, 93, 100, 105; 3 at 97, 98, 99, 100kg

20min throwing, active warmup
8 reps X-drill
4x5-10-5yd sprints, throwing as rest
4 reps comeback drill (0-5-10-15-20yd)
2x1x80yd sprints
Marine abs

PADA Mosh - Day 2

Took half 8-0 on Safety First, a collection of GSU folks etc. (including a couple players who had also picked up with us on Saturday) then somehow allowed them to take the game. I'm not entirely sure how that happened. Then we lost a close one to Millersville people, and won a shortened last game against whomever. Weather was spectacular all weekend, and in general had a great time.

PADA Mosh - Day 1

5-0 with Johnny Pivotfoot and the 10 Stallcounts, generally building leads in the second half and having a grand old time. Wound down the day with roast pig tacos at the fields, then fresh roast pork belly back at Shelly's, all followed by plenty of beer pong and partying.

Lift, Sprints, Night Owl

Clean and jerk: 1 at 155, 170, 185, 195, 205lb
Clean pull: 3 at 195, 200, 205, 210lb
Back squat: 1 at 155, 185, 205, 225, 225, 230, 230lb
Back squat: 2 at 205, 215, 225, 230, 230lb

12x25yd in 1:02
3:00 rest
12x25yd in 1:02
3:00 rest
12x25yd in 1:10
3:00 rest
12x25yd in 1:08

6-13 in a game that featured mostly poachy defense from our opponents, which left a sour taste in my mouth along with the loss.

Lift, Coaching

Power snatch to 3 snatch grip push press at 132, 137, 142, 147, 152, 157lb
Snatch to 3 snatch grip push press at 162lb
Power clean and jerk: 1 at 172, 177, 182, 187, 192, 197lb
Front squat: 1 at 152, 182, 192, 202; 2 at 182, 187, 192lb

2 hours coaching Georgetown

Lift, Sprints

Snatch: 1 at 60, 65, 70, 73kg
Snatch pull: 3 at 70, 73, 76, 79kg
Back squat: 1 at 70, 80, 90, 100, 104; 2 at 95, 98, 101kg

Sprint starts
4x1x40yd sprints
4x(5-10-5) sprints
4x3x10yd sprints

GUM Clinic, Goalty

Helped out at a GUM clinic 9-11am and then biked over to Georgetown for lunch, biked back to West Potomac Park and played a few games of goalty. Good recovery day.

Lift

Back squat: 1 at 70, 90, 100, 106kg
Snatch: 1 at 50, 60, 65, 70, 74, 78kg
Clean and jerk: 1 at 60, 70, 82, 90, 92kg (PR)
Front squat: 1 at 90, 95kg
Pause front squat: 3 at 70, 75, 80kg
Good morning: 3x5 at 45kg

Lift, Coaching

Front squat: 1 at 70, 80, 86, 91kg
Mid hang clean: 2 at 70, 75, 80, 81kg
Behind the neck split jerk: 2 at 70, 80, 90kg
Push press: 1 at 70, 75, 80kg
Back squat: 85, 95, 102kg

Co-led the Georgetown men's practice on Kehoe

Lift, Night Owl

Back squat: 1 at 155, 175, 200, 220, 230lb
Clean and jerk: EMOM 5 at 135, 150, 165; 1 at 178, 190, 198lb
Clean pull: 3 at 178, 190, 198, 205lb
Front squat: 1 at 175, 195, 205; 3x3 at 185lb

13-9 vs Blue, locking up the one-seed and a bye heading into playoffs.

Lift

Front squat: 1 at 50, 64, 79, 90, 95kg
Snatch: EMOM 5 at 50, 60, 65kg
Snatch: 1 at 70, 73kg
Hang snatch (below the knee): 5x2 at 60kg
Power clean and jerk: 1 at 60, 70, 80, 85, 90kg
3x5 kang squat 40kg
3x7 military press 40kg

Fort Lauderdale Lift

Front squat: 1 at 50, 70, 90, 95kg
Snatch: 1 at 50, 60, 65, 70, 74, 77, 80kg (PR)
Clean and jerk: 1 at 70, 80, 90kg
Back squat: 1 at 80, 90, 100, 105kg
Pause back squat: 4x3 at 84kg
Good morning: 3x5 at 40kg

Hotel Lift

50 double-unders
4x5 skater squats per leg
3x5 handstand pushups
3x10 DB goblet squat 50lb
3x10 DB military press 30lb
3x10 DB standing curl 20lb

Annie*: 50-40-30-20-10 for time:
Double-unders
Toe-touches
Completed in 5:07

Lift

Front squat: 1 at 115, 145, 175, 195, 210lb
Clean and jerk: 1 at 115, 145, 160, 175, 185lb
Back squat: 1 at 155, 175, 195, 215lb
Kang squat: 5 at 75, 85, 95lb

Lift

Back squat: 1 at 115, 155, 185, 205, 225, 235lb
Hang snatch: 2 at 145, 150; 3x2 at 145lb
2 power clean to 1 power jerk at 165, 175, 180, 185, 190lb
Front squat: 1 at 155, 175, 195, 205; 2 at 185, 190, 195lb

Lift

Front squat: 1 at 95, 135, 175, 195, 205lb
Snatch: 1 at 115, 135, 145, 155, 160; 3x2 at 145lb
5x(2 segmented snatch pull to 1 snatch pull) at 155lb

Back squat: 1 at 115, 155, 185, 205, 225, 235, 245; 3 at 195, 200, 205, 210, 215lb
Good morning: 3x5 at 100lb
Incline situp: 15 at +25, +30, +35lb

Lift

Front squat: 1 at 135, 155, 170 185, 198, 210lb
Snatch: 1 at 105, 115, 125, 135, 145, 155, 162lb
Clean and jerk: 1 at 155, 170, 185, 192lb
Back squat: 1 at 185, 198, 213, 228lb
Pause back squat: 3x3 at 183lb
Good morning: 3x5 at 98lb

Lift, Night Owl

Back squat: 1 at 155, 180, 200, 215, 230lb
Behind the neck split jerk: 2 at 135, 155, 175, 185, 195, 205lb
Hang clean: 2 at 135, 155; 5x2 at 165lb
Push press: 5 at 135, 140, 145, 150, 160lb
Front squat: 1 at 155, 170, 185, 195, 205; 3 at 180; 2x2 at 180lb

11-13 vs White